Half squat and raise of calves

Lower by coordinating the hips and knees while keeping pressure distributed across the whole foot. Stand up by extending the hips and knees without bouncing. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load hamstrings, glutes and hip flexors, quadriceps and calves without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.